171108

Community Fitness Barbending – CrossFit

Warm-up

Warm-up (No Measure)

• 300 m Row

2 rounds:

• 10 Front-to-back Leg Swings /leg

• 10 Side-to-side Leg Swings /leg

• 10 PVC Passthroughs

3 rounds

• 30 sec Couch Stretch Right

• 30 sec Couch Stretch Left

• 30 sec Squat Hold

• 30 sec Straddle Stretch

Weightlifting

Clean and Jerk (3 @ 70, 2 @ 75, 1 @ 80/85%)

Shoulder Press (3 @ 65/75/85%)

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min:

30 Double Unders

10 Deadlifts 135/95

5 Push Jerks 135/95
Core – 3 rounds:

20 sec Forearm Plank

10 sec Rest

20 sec Side Plank Forearm Right

10 sec Rest

20 sec Forearm Plank

10 sec Rest

20 sec Side Forearm Plank Left

10 sec Rest

Metcon (Time)

B-Fit

Teams of 2 complete:

800m Med Ball Run

200 Wall Balls